laggin legs..........

[Gavin Laird]

Do this.

Exercise 1 = SQUATS. Exercise 2 = front squats. If you do any other quad work make sure the set / rep/ speed schemes stay the same. Do the same thing for hams with Rom Deadlifts as exercise "1" and GHGR's as exercise "2".

Tempos are listed as "Eccentric / amort / concentric" in that order.

Day 1.

Exercise 1 - 15RM for 3 x 12 @ 113 tempo.

(High work done, high metabolic stress, high intramuscular tension, low displayed force, low microtrauma - high velocity eccentrics encourage fiber conversion to IIB's).

Day 4.

Exercise 2 - 8RM for 4 x 5 @ 302 tempo.

(Moderate work done, low metabolic stress, moderate intramuscular tension, high displayed force, high microtrauma)

Day 7.

Exercise 1 - Same load for 3 x 13 @ 124 tempo.

(High work done, high metabolic stress, high intramuscular tension, low displayed force, low microtrauma).


Day 11.

Exercise 2 - Same load for 5 x 6 @ 301 tempo.

(Moderate - high work done, low metabolic stress, low-moderate intramuscular tension, very high displayed force, high microtrauma)


Day 14.

Exercise 1 - Same load for 2 x 14 @ 1/324 tempo (every second negative is performed as a 3 second neg)

Then 1 x 13 @ 1/324ex tempo (every 2nd neg is perfromed as a 3 second negative, after 13 reps the set is extended [ex] by reducing the load by 20 - 40% and repping out at a smooth, faster tempo till you pass out / have to stop / become a pussy).

High work done, extreme metabolic stress, high intramuscular tension, low displayed force, moderate-high microtrauma).

Day 16.

Exercise 2 - Same load 6 x 7 @ 20X tempo. Last set or three may reach failure.

High work done, moderate metabolic stress, low-moderate intramuscular tension, very high displayed force, moderate microtrauma).


Day 20 onwards...

Exercise 1. Increase load to 12RM, repeat cycle of increasing metabolic stress, tension and microtrauma using 10 rep sets (slightly less reps overall but slightly greater load) until again metabolic stress forces you to reach failure after 4 exposures.

Day 23 onwards...

Exercise 2. Increase load to 6 RM, repeat cycle of increasing displayed force and total work done until CNS stress forces failure after approx 4 exposures.


Repeat this cycle for 4 months. Note that it does not require big increases in load so is quite easy to do without big kcal surplus / when dieting / when looking to gain muscle without massively increasing strength.

When your back eating more / bulking up / at least maintaining BW then you can work on a more load intensive program.

Cheers,

Gav.

 

[Grizzly]

What's with the tempo thing, Gavin? Why do you like those?

 

[Gavin Laird]

Yo Griz,

Usually I wouldnt use em mate but it makes it easier to control what happens to the muscle (amount of lactate / whether the eccentric encourages fibre conversion [fast neg] or microtrauma [slow neg] and so on. This stuff only becomes important coz the guy has a kcal deficit and cant just throw a dime on the bar each session so you have to find other means (speed of movement) to increase stress. The idea is to increase stress of one kind or another at each session without budging the load at all. Only way to do that is to play with the rep speed.

Cheers,

Gav.

 

[Grizzly]

Alright, I can dig. That makes sense. I was confused at first because you didn't strike me as a guy who would fall for that gimmick. I understand now. Thanks.

 

[Gavin Laird]

LoL dude, I knew someone was gonna call me a poof or something for using tempos...lol.

G

 

[Breckwilleatyou]

thanks for the advice all. vinny is a fucking faggot. im sure everyone just walks into the gym for their first time and can squat three plates moron. everyone else gave me some good ideas to try. its not that i dont want to squat thrice a week, i just never thought to do it. im not against working hard. ill let you know about progress.